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Healing Foods
The foods and drinks that are promising disease fighters
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Healing Foods
Dementia
Scientists recently reported the
first human evidence that strawberries were able to protect the prevention of heart disease. A
blueberries can boost memory and rats against radiation-induced group of 72 middle-aged men and
might even help to ward off mental deficits although, while women were asked to consume either
dementia. Nine older-age adults blueberries improved learning, two portions of berries daily (100 g of
with early memory decline were strawberries boosted memory (J berries plus a small glass of a berry
asked to drink around two cups of Agric Food Chem, 2008; 56: 636–41 ). drink) or control products, for two
a commercially available blueberry months. The berry group—which
juice every day for two months, Cancer included bilberries, lingonberries,
while a control group drank a Numerous studies have suggested blackcurrants, strawberries, choke-
beverage without blueberry juice. that berries are potent cancer- berries, and rasp-berries—ate an
Tests taken before and after fighters. In one test-tube study, assortment of the berries whole,
revealed that those who drank the extracts of six different kinds of pureed or in juice form.
blueberry juice showed significant berries—blueberry, blackberry, black At the end of the study, the berry-
improvements in learning and raspberry, red raspberry, cranberry eaters saw systolic blood pressure
memory, leading the researchers to and strawberry—inhibited the growth reductions of up to 7.3 mmHg, while
conclude that blueberries may of human mouth, breast, colon and levels of HDL (‘good’) cholesterol
offer neurocognitive benefits ( J prostate cancer cells. In addition, two rose by over 5 per cent. The
Agric Food Chem, 2010 Jan 4; Epub ahead of the extracts—black raspberry and researchers also noted favourable
of print). strawberry—were able to stimulate changes in platelet function (blood
These results confirm the apoptosis (cell death) in colon cancer cells involved in clotting) in those
findings of previous animal studies, cells (J Agric Food Chem, 2006; 54: 9329–39). who ate berries (Am J Clin Nutr, 2008; 87:
which showed that blueberries can The now popular açaí and goji 323–31).
reverse age-related deficits of both berries also have anticancer potential.
brain and behavioural function. Açaí berries appear to be effective Diabetes
Rats fed a blueberry-supplemented against leukaemia cells, while the Several animal studies suggest that
diet performed better in maze polysaccharides found in goji berries some berries may have antidiabetic
and object-recognition tests, as kill prostate cancer cells (J Agric Food effects. Indeed, a recent study in
well as in tests of balance and Chem, 2006; 54: 1222–9; J Med Food, 2009; 12: mice concluded that bilberries can
coordination. 695–703). improve hyperglycaemia and insulin
Similar benefits have been seen However, to determine whether or sensitivity in type 2 diabetes (J Nutr,
with cranberries and strawberries, not these lab results apply to real life, 2010; 140: 527–33).
although it appears that different human trials are currently ongoing. Although human trials are scarce,
kinds of fruit may well be affecting one found that a dietary supplement
different parts of the brain. In one Heart disease containing blueberry and sea
study, both blueberries and Berries may also have a role to play in buckthorn (seaberry; genus
U (pronounced
was virtually
ah-sigh-ee)
unknown
outside of its native Latin America.
Now, this tiny purple fruit (Euterpe
oleraceae) has gained a worldwide
reputation as a ‘super-food’, and
has found its way into everything
from juice drinks to supplements
to cosmetics.
Acai proponents claim that it’s a
top source of antioxidants, with
benefits that include losing weight,
enhancing the immune system,
lowering cholesterol, boosting
sexual performance, easing arth-
ritis, improving digestion and even
fighting cancer.
But what does the science say
about this supposedly super-fruit?
Antioxidant power
One of the key claims made is that
it’s a superior source of
antioxidants—those much-lauded
free-radical fighters that prevent
and repair cell-damage. However,
there’s mixed evidence for the
antioxidant potency of these
berries. While studies agree that 10.1590/S0103-84782006000400037). seen, but what about its disease-
acai is indeed a good source of In contrast, an analysis of the fighting and health-boosting
antioxidants, it’s not clear whether antioxidant properties of freeze- qualities? Surprisingly, not much
it’s any better than the cheaper, dried acai fruit pulp and fruit skin research has been done in this
more commonly available, anti- powder (OptiAcai) found “an area, and most of the studies that
oxidant fruits such as blueberries extremely high scavenging have been done are in animals.
and strawberries. capacity” for free radicals— This means that the results may
According to a study comparing indeed, “by far the highest of any not necessarily apply to humans.
several popular juice drinks fruit and vegetable tested to date”. In one recent animal study,
available in the US, acai juice had Specifically, it showed a Brazilian researchers examined the
only middling levels of anti- significantly high antioxidant benefits of acai on cholesterol in
oxidants, which were less than capacity for scavenging peroxyl rats, and found that rats fed a high-
those of pomegranate, grape, free radicals, involved in the fat diet supplemented with acai
blueberry and black cherry juices, development of tumors (J Agric Food pulp had lower levels of total and
but more than cranberry, orange Chem, 2006; 54: 8604–10 ). However, the non-HDL (‘bad’) cholesterol
and apple juices (J Agric Food Chem, study doesn’t clarify whether the compared with the animals that
2008; 56: 1415–22 ). other fruits and vegetables only ate the high-fat diet. The
In another study from Spain and referred to were tested in the same findings suggest that acai—
Brazil, comparing 11 different way as acai, so we don’t know if it’s possibly because of its antioxidant
frozen fruit pulps, acai’s anti- a fair comparison. activity—may reduce the risk of
oxidant activity was ranked fifth— having high cholesterol ( Nutrition,
above pineapple and passion fruit, Health benefits 2010; 26: 804–10 ).
but below mango, strawberry and Whether acai packs the biggest US researchers tested the
grapes ( Cienc Rural, 2006; 36: doi: antioxidant punch remains to be effects of acai pulp in fruit flies
Diabetes
Despite being naturally high in sugar, day) or sugar water on the pro- Pomegranate promise
pomegranate juice has shown gression of the disease. Despite all the positive findings so
promise in the treatment of health Their findings showed that, after far, it’s still too early to say whether
problems associated with diabetes. six months, the pomegranate juice- or not pomegranate juice can
One small trial of 10 type 2 diabetics treated mice learned water-maze prevent or treat a particular
and 10 non-diabetic controls found tasks more quickly and swam faster condition. In fact, in the US, the
that a daily dose of the juice did not than the control mice, and also had Federal Trade Commission (FTC)
worsen diabetes factors such as blood 50-per-cent fewer beta-amyloid has come down hard on claims made
sugar levels but, instead, resulted in plaques in the hippocampus of their for the potential benefits of the
significant antioxidative effects that brains. The build-up of such plaques popular fruit juice.
might be able to cut the risk of heart is considered one of the hallmarks In September 2010, the FTC filed
disease in such patients (Athero- of Alzheimer’s disease (Neurobiol Dis, a lawsuit against Pom Wonderful,
sclerosis, 2006; 187: 363–71). 2006; 24: 506–15). the brand of pomegranate juice
Heart disease risk is increased in However, clinical trials are used in most of the scientific
diabetics, as persistently raised needed to confirm whether or not studies, charging the company with
glucose levels intensify the ‘furring’ drinking pomegranate juice will making false and unsubstantiated
and hardening of blood vessels seen have such similar effects in human claims. The commission said that
in atherosclerosis. Alzheimer’s patients. the company’s advertising claims
“In most juices, sugars are present Also, other animal research has over-stated the results of studies
in free—and harmful—forms,” hinted at the juice’s neuroprotective and ignored the fact that some
explained lead study researcher effects. When pregnant mice were studies found pomegranate juice to
Michael Aviram. “In pomegranate given pomegranate juice, the results be no more effective than a
juice, however, the sugars are suggested that polyphenols in the placebo.
attached to unique antioxidants, juice might protect their offspring The studies being referred to are
which actually make these sugars from neonatal hypoxic–ischaemic one that reported no statistically
protective against atherosclerosis.” (HI) brain injury. In humans, HI significant effect of pomegranate
In a follow-up study, drinking brain damage is a major cause of juice in men with erectile dysfunc-
pomegranate juice proved to have a infant illness and death in severely tion, and one that found no
number of other beneficial effects preterm and very low-birth-weight significant effect of the juice on
that “could lead to retardation of babies. arterial plaque build-up in patients
atherosclerosis development in The study showed that the at moderate risk for coronary heart
diabetic patients” (J Agric Food Chem, offspring of pomegranate-treated disease (Int J Impot Res, 2007; 19: 564–7;
2008; 56: 8704–13 ). mice had significantly less brain- Am J Cardiol, 2009; 104: 936–42).
tissue loss (a 64-per-cent decrease) However, Pom Wonderful
Alzheimer’s and more compared with controls when strongly disputes the FTC’s
A study by scientists from Loma subjected to experimentally assertions. “We do not make claims
Linda University in California induced HI brain damage. “These that our products act as drugs,” the
suggests that pomegranate juice results demonstrate that maternal company said. “What we do, rather,
might help to fight off Alzheimer’s dietary supplementation with is communicate, through
disease. Using mice predisposed to pomegranate juice is neuro- advertising, the promising science
develop Alzheimer’s-like pathology protective for the neonatal brain,” relating to pomegranates.
and symptoms, the team examined the researchers said (Pediatr Res, 2005; Consumers and their health prov-
the effect of drinking pomegranate 57: 858–64). iders have a right to know about
juice (roughly the equivalent of a Nevertheless, human studies are this research and its results.”
human drinking one or two glasses a again needed. Joanna Evans
Powerful porridge
First, the perfect breakfast appears to speed up the oxidation
was eggs, then grains like of cholesterol, whereas consuming
muesli, then low-carb. But wheat apparently slows it down (Am
J Clin Nutr, 2002; 76: 351–8).
nothing seems to beat the
Furthermore, the study found that
benefits of good old during weight-loss programmes,
oatmeal adding oats to the diet lowered blood
he latest report shows that one cholesterol by an additional 4–12 per in blood glucose and delay emptying
T of the healthiest
to start your day is with
oatmeal. Oats are far less refined
ways cent (J Nutr, 2001; 131: 1465–70; Ann Nutr
Metab, 2003; 47: 306–11).
Oats contain avenanthramides,
of the stomach (J Am Coll Nutr, 2007;
26: 639–44).
For this reason, oats may also
than wheat and have consistent phenolic compounds with powerful help to stabilize weight. Oats are
evidence of benefit in terms of antioxidant effects that can help to favoured by diet specialist Dr Michel
preventing degenerative diseases of prevent the development of plaque Montignac, the inventor of the low-
all varieties. on the arterial walls—at least ac- glycaemic-index (GI) diet, as a low-
A review of the most up-to-date cording to laboratory studies of GI food allowable even during the
studies of oat consumption not only cell cultures. first stage of the diet. Oatmeal also
confirms the conclusions of a 1998 In these test-tube studies of helps in losing weight because it
US Food and Drug Administration avenanthramides added to human offers a greater feeling of fullness or
on oats in the reduction of blood heart artery-cell cultures, they were satiation than other cereals or bread.
cholesterol, but has even uncovered able to reduce inflammation, and This may be because it is combined
new benefits (Am J Lifestyle Med, 2008; prevent adherence of immune sys- with water. Some researchers believe
2: 51–7). tem cells and the development of that incorporating water into meals,
Eating oats and oatmeal appears smooth muscle—all of which are rather than only drinking it along-
to reduce total blood cholesterol. precursors of plaque (Atherosclerosis, side, may be more healthful and may
According to its own review by the 2004; 175: 39–49). promote weight loss (Am J Clin Nutr,
Cochrane Collaboration, a non-profit Other studies have shown that 1999; 70: 448–55).
organization promoting evidence- oats may normalize blood pressure, Perhaps the reason for all these
based healthcare, the combined although the results of the various plaudits is that oats undergo far less
results of eight studies showed that studies are mixed. processing than other grains and, as
oat consumption virtually—and Besides coronary heart disease, oatmeal, are always consumed as a
significantly—halved total choles- eating oatmeal may help to regular- whole grain. What isn’t known is how
terol and LDL (the bad cholesterol) ize insulin sensitivity and so prevent frequently you should eat oats in your
concentrations while having no type 2 diabetes, another common daily diet, as the results of studies
effects on high-density lipoproteins condition of older age. have often been inconsistent. In the
(the good cholesterol) (Cochrane Although whole grains in general absence of specific data, perhaps the
Database Syst Rev, 2007; 2: CD005051). appear to reduce the risk of diabetes, best rule of thumb is to stick to a
According to the Cochrane review, oats may work particularly well daily dose of porridge or to bake your
the net effect translates to an over- because they contain a fibre called own loaf of oat bread.
all reduction of the risk of coronary beta-glucan, which can lower the rise Lynne McTaggart
heart disease by 5–15 per cent.
Nevertheless, it should be noted that
the authors had some concerns over
Oats in a gluten-free diet
the short trial durations and small
Oats may be an acceptable alternative for people who ordinarily cannot
numbers of participants involved in
tolerate gluten. Although oats, which do contain gluten, have always been
some of the reviewed studies.
excluded in a gluten-free diet, new studies and reviews of the literature from
The benefit of oats appears to
1995 have shown that they are safe for coeliac disease sufferers if taken in
extend beyond that of just fibre.
moderation—up to 70 g (1/2 to 3/4 cup) of oats per day for adults, and up to 25
Studies comparing consumption of
g (1/4 cup) per day for children (Can J Gastroenterol, 2007; 21: 649–51).
oat cereal with wheat cereal show
This research has found that the long-term consumption of oats is well
that oats can influence the
tolerated, and doesn’t lead to small-bowel mucosal deterioration or immune
particulate size of cholesterol,
activation, as triggered by other gluten-containing grains. Nevertheless, it may
leading to lower numbers of the
be wise to first test your child with oats to make sure he can tolerate them.
undesirable small, dense cholesterol
Also, be sure to buy your oats from a manufacturer who takes care to
particles that are thought to clear
ensure that the grains are not contaminated in production by other grains
far more slowly than larger, lighter
such wheat, barley or rye.
particles. Consuming oats also
Acidosis
and do nothing, the foods we consume The slightest tilt towards acidity in the
affect them both directly and indirectly. bloodstream—called ‘acidosis’—
An important concept to help us under- removes calcium from bones to alka-
stand the roles of calcium and other lize the blood (Am J Clin Nutr, 2004; 79: 4–5).
minerals is the acid–alkaline balance. Studies in mice have confirmed that
This is expressed by the pH (power of metabolic acidosis does indeed
hydrogen) scale, ranging from 0 to 14. stimulate bone resorption and inhibit products and tofu (if made with
A pH of 7 is neutral, while below 7 is bone formation (Curr Opin Nephrol calcium carbonate) are buffering foods
acid and above 7 is alkaline. Hypertens, 2004; 13: 423–36). that will balance either side because
In the body, acids—which are corro- Dr T. Colin Campbell, of Cornell they contain both calcium (alkalizing)
sive—generally result from metabolic University, in collaboration with Oxford and protein (acid-forming).
processes such as moving or breathing, University and the Chinese Academy of So, in a diet high in sugar, flour
and are either excreted or buffered Preventive Medicine in Beijing, and/or meat, and low in vegetables and
(neutralized) by minerals or mineral conducted a landmark study of dietary fruit, dairy products will alkalize the
salts, which are alkaline. For proper patterns and nutritional status in the body because of the calcium content.
metabolism, the blood has to be slightly Chinese population in the early 1990s. Conversely, in a diet high in alkalizing
alkaline with a pH of about 7.45, and They found that levels of acid and fruit, green vegetables and potatoes,
going off this balance even calcium in the urine of middle-aged and and low in protein or grains, dairy foods
a little has serious consequences. An elderly women was considerably will provide acid-forming protein.
alkaline pH of 7.9 can lead to tetany influenced by diet. Acid-forming foods The trick, of course, is to eat from
(lockjaw) and death, while an acidic pH increased calcium in the urine. Animal both acid-forming and alkalizing food
of 6.9 can cause a possibly fatal diabetic protein appeared to be a culprit, groups. Too much acidic food draws
coma. With a correct blood pH, the whereas plant protein was not (Campbell minerals from the teeth and bones,
body is in homeostasis. TC, Campbell TM. The China Study: The Most while too much alkaline food creates
The body has a number of mech- Comprehensive Study of Nutrition Ever Conducted cravings for sweets or carbs to provide
anisms to keep the acid–alkaline and the Startling Implications for Diet, Weight Loss some counterbalancing acid-forming
balance just right: and Long-Term Health. Dallas, TX: Benbella foods.
u During breathing, cells exhale Books, 2005). This may be why some The best alkalizing foods, especially
carbonic acid, which becomes car- studies show that vegetarians have in a diet with little or no dairy, as I
bon dioxide that is expelled via the lower rates of osteoporosis vs meat recommend, are cooked or raw leafy
lungs, lowering the acid load; eaters. green vegetables (kale, collard and
u Muscle movements create lactic acid So, excess intakes of acid-forming mustard greens, watercress, arugula),
from glycogen (stored carbo- foods drain calcium and other minerals roots (carrots, turnips, parsnips,
hydrate) breakdown, which pro- from the bones. Eating meat is one radishes), broccoli and squash—and
duces energy, increasing acidity; possible cause of acidosis but, more chopped fresh parsley, which contains
u The kidneys regulate the blood often, it’s due to an excess calcium and vitamin C as well as
acid–alkaline balance by excreting consumption of flour and sugar, as the ergosterol, a precursor of vitamin D,
either a more acidic or a more modern food supply includes lots of which helps the body to absorb and
alkaline urine as necessary; refined carbohydrates such as pasta, utilize calcium. Note, however, that
u If the blood is too acidic, the bones cookies, cakes, muffins, white bread although spinach and chard are rich in
release calcium and other buffering and white rice. calcium, they are also high in oxalic
minerals into the bloodstream via Refined carbohydrates have received acid, which interferes with calcium
bone resorption (breakdown); relatively little notice, mostly because uptake.
u Once metabolized, the food we eat of the unfortunate misconception that Annemarie Colbin
adds to the acid–alkaline balance, ‘all carbohydrates are equal’. Christiane Annemarie Colbin is an award-winning
depending on whether they leave Northrup, MD, author of The Wisdom of leader in the field of natural health. This
acid (carbonic, phosphoric or sul- Menopause (Bantam, 2006), notes that article has been adapted from Dr Colbin’s
phuric) or buffering (mostly calci- osteoporosis is most frequently seen in new book Whole-Food Guide to Strong
um, iron, magnesium, potassium, countries where the diet habitually Bones: A Holistic Approach (Oakland, CA:
and sodium) residues. includes refined carbohydrates. Milk New Harbinger Publications, 2009).